Use This Quick List of Vegetables
To Plan Your Meals



Here is a quick list of vegetables that you can use when choosing healthy foods.

Remember, most vegetables are naturally low in fat and calories and have no cholesterol. They have many edible parts (roots, stems, leaves, and flowers) and can be eaten raw, cooked, fresh, frozen, canned, dried/ dehydrated, whole, cut, or mashed.

DARK GREEN VEGETABLES


Dark green vegetables are the most common salad greens.

This list of vegetables includes:

Broccoli - Broccoli contains large amounts of vitamin C and beta-carotene. It has more nutrients than any other vegetable. Both the florets and the stalks can be eaten.

Spinach - Spinach is rich in vitamins A, C, and K, iron, and calcium. Spinach is sweet in flavor.

Romaine lettuce - Romaine lettuce is low in calories and a great source of vitamin A and lutein.

Arugula - Arugula is rich in vitamins A, C, and calcium. It has a spicy taste.

Kale - Kale is rich in vitamins A, C, K, calcium, folic acid, and potassium. It is similar to cabbage in flavor and can also be slightly bitter.



ORANGE VEGETABLES



Bright colors are the major characteristic of this list of vegetables:

Butternut squash - Butternut squash is a healthy source of vitamins A and C, fiber, and beta-carotene. It has a similar taste to pumpkin. It becomes sweeter in flavor and darker in color as it ripens.

Carrots - Carrots are most known for their orange color and benefits of better vision. Most of the nutrients are in, or just below the skin. Carrots contain more carotene than any other vegetable, and are an excellent source of antioxidants, vitamins B, C, D, E, and high amounts of vitamin A.

Sweet potatoes - A sweet potato is a naturally sweet vegetable. They are fat and cholesterol free and contain very little sodium. Sweet potatoes are excellent sources of vitamin A, and a good source of potassium and vitamin C, B6, and folic acid. They are a great substitute for potatoes.

Pumpkin - The pumpkin is the most common of the orange vegetables. Most parts are edible and are loaded with beta-carotene and are a healthy source of vitamin C. They are low in sodium, saturated fat, and cholesterol. Pumpkin seeds are a good source of protein and omega 3 fatty acids.


DRIED BEANS AND PEAS



Dried beans and peas are packed with fiber and nutrients.

This list of vegetables can also be found in the Meats Food Group:

Kidney beans - Are most notably known for their shape (Kidney) and dark red skin. Kidney beans contain no cholesterol and when combined with whole grains provide fat free, high quality protein.

Navy beans - Navy beans are small, white beans that are mildly flavored. They are low fat and very high in fiber (soluble fiber), and provide a good source of iron, potassium, and magnesium.

Black-eyed peas - Black-eyed peas are usually medium-sized, tan beans that get their name from a black (or sometimes brown or purple) eye-shaped mark. They are low-fat, high-fiber, contain no cholesterol, and are also low in sodium. They are high in potassium, iron, and fiber.

Soy beans - Soy beans can be many colors; black, brown, blue, yellow, and/or green. Soy beans are the most widely grown bean in the world. They have a slightly nutty flavor. Soy beans have very high level of protein and essential fatty acids.

Garbanzo beans - Most commonly know as Chickpeas. Chickpeas are considered to have a buttery texture with a nut like taste. They are a high source of cholesterol lowering fiber and protein. They contain a healthy source of zinc and foliate.



STARCHY VEGETABLES



The list of vegetables in this catagory as generally considered to be higher in carbs:

Potatoes - Potatoes are the number one starchy vegetable in the world. They are a good source of vitamins C and B6, potassium, and fiber. Most of the protein from potatoes is contained in the thin layer just under the skin. Believe it or not, a baked potato is a low calorie, cholesterol free, high fiber food.

Corn - Corn is a good source of vitamins B?s and C, foliate, and fiber. Corn is virtually fat free, but hard to digest. White corn has more fiber than yellow corn.

Green lima beans - Lima beans (also referred to as butter beans) are flat, light green in color, have a sweet, buttery taste and a meaty texture. They are a very good source of fiber. They tend to become mushy when overcooked.

Green peas - Green peas are rounded pods, slightly curved in shape and contain green, rounded peas. They are sweet and starchy in taste. Green peas have little fat and are good sources of iron, B vitamins, protein, and fiber.


OTHER VEGETABLES



The list of vegetables in this group can usually be found in most soups.

'Other Vegetables' include:

Onions - Onions are one of the oldest known vegetables known to man. When an onion is crushed or chopped, sulfur compounds mix with enzymes and release a gas. This gas is known to induce crying as it irritates the eyes. Onions are most commonly used as garnishment or flavoring to other foods.

Cauliflower - Cauliflower is high in fiber and low in fat. Although the leaves are edible, usually only the florets are eaten. Cauliflower has a sweet, almost nutty flavor.

Celery - Celery is considered a common household staple. Celery is about 90 percent water. It is an excellent source of Vitamin C and fiber and is low in calories. Celery seeds are a great source of calcium.

Tomatoes - Tomatoes are high in vitamin C and contain lycopene (natural antioxidant). Tomatoes have a wide variety of colors. The darker the tomato, the more beta-carotene and lycopene it has. Although considered to technically be a ?fruit,? tomatoes are not sweet but rather have an acidic taste and are slightly bitter.

Beets - Most commonly known as a reddish purple root vegetable, but it can also be white or yellow. The leaves are also edible. Beets are high in sugar content (highest of all vegetables), but low in calories.


This list of vegetables is only the beginning of the many vegetables that you can add to your diet.

Studies have shown that when you understand the nutritional facts for the vegetables you eat you will be able to maintain a balanced diet easier.

See More About:

Whole Grains | Fruits | Meats and Proteins

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